10 mile workout

Here are activities that when together burn the calories of running 10 miles, without actually running 10 miles. Although, just running 10 miles would probably be easier. Ha ha.

1 mile jog
100 push-ups
250 squats
500 crunches
100 burpees
100 tricep dips
250 dead lifts
500 russians
1,000 stairs
1 mile jog

It's hard to believe I'd do 100 burpees over running a mile (although 100 tricep dips instead of a mile isn't a bad trade off), but this is a good variation for burning calories, while getting a strength workout in.

Playground WorkOut

For those of you that have kids here is a fun workout idea for you. Today I went to the park with my kids. We raced across the equipment, slid down the slides, went on the swings, played on the monkey bars, and went on the seesaw. It was a great workout. So, next time you go to the playground with your kids, don't just sit on the bench and watch them. Play with them, run with them, set up a race where you work different muscles in your body. It will be a great way for the entire family to get some exercise and have fun!

Harry Potter Work-Out

I found this online and thought it was cute. I may do this next time we watch Harry Potter just to see my husband's reaction. I like doing something similar to this while watching The Biggest Loser. I figure while I am watching other people motivate the nation I can better myself by working out as well. Anyway, here it is. The next time you watch Harry Potter do this. It will apply to all of the movies.

10 Great Foods for Eating Well

The Mayo Foundation came out with a list of great foods to eat. These were foods that meet at least three of the following criteria:

• good or excellent source of fiber, vitamins, minerals, and other nutrients
• high in phytonutrients - a group of components that may help prevent chronic diseases, such as heart diseasem diabetes, and some cancers - and antioxidant compounds, such as Vitamins A and E and beta carotene
• may help reduce the risk of heart disease and other health conditions
• are low in calorie density, meaning you get a larger portion size with a fewer number of calories
• are readily available

Sounds good, right? I think so. So, here is the list:

Almonds

Apples

Blueberries

Broccoli

Red Beans

Salmon

Spinach

Sweet Potatoes

Vegetable Juice

Wheat Germ 

Tips for Healthy Eating

1. Breakfast really is the most important meal of the day. Eat breakfast within an hour of waking up to rev-up your metabolism.

2. Eat small meals throughout the day. In order to prevent your metabolism from slowing down or going into "starvation mode" you'll want to eat every three hours throughout the day.

3. Cut out the midnight snacking. Eat your last meal no later than 7:00 pm, or three hours before bedtime. This prevents the body from storing extra fat while you sleep.

4. Don't eat too few calories. This will put your body in "starvation mode" and slow down your metabolism.
Caloric intake should be at least 1200 calories for women and 1400 calories for men. Do not go below those numbers.

5. Eat three small meals and two snacks daily. Each of your meals should consist of a serving of lean protein, 1-2 servings of high fiber grains/starch, 2 servings of vegetables and/or 1 serving of fruit, and one serving of healthy fat. Snacks should be low in fat, low in sugar, and low in calories (no more than 100).

6. Cut out the fat from your foods, or at least cut it down. You should be eating a low fat diet, with 20-30% of your total calories coming from fat; and no more than 40-50 grams a day should be from fat.

7. Eat a diet high in fiber, at least 25 grams a day. High fiber foods are more filling and clean out the digestive tract. Choose "brown" carbs over "white" carbs.

8. Avoid trans fat and refined sugars and limit alcohol and caffeine to no more than 2/day. These are empty calorie drinks. And, they sure have a lot of calories to them!

9. Have a diet high in fruit and vegetables. Eat at least a total of 5 per day. You do have to watch out for the sugars in fruits, but you can have an endless amount of vegetables.

10. Drink at least 6-8 cups of water daily. It will help to curb hunger and cravings, helps digestion, flushes out impurities, and keeps you hydrated.

11. Eat at your table or a designated eating area when possible. Avoid eating in the car, while watching television, when studying, or while talking on the phone. In all of these places you are not focused on what you're eating, which can lead to overeating.

12. Eat only when you are hungry or at 3-4 hour intervals.

13. When the urge to binge arises, take 10 minutes to write down your feelings. Or try exercising before picking up the utensils. If you can identify your emotional triggers (boredom, stress, sadness) and set up a plan of action to overcome those you will conquer the urge to binge.

14. Eat slowly and chew your bites, at least 20 times. This helps with food digestion and will allow your stomach to identify and communicate fullness.

15. Put your fork down after each bite. This is a sure way of getting you to eat slowly.

16. Eat your vegetables first and then the rest of the meal.

17. Eat until you're satisfied and not full. Excess food that you eat will just be stored as fat.

18. Avoid eating from large bags and containers. Just place one serving in a bowl and enjoy it. This will ensure you do not keep reaching in the bag for more food. 

Resistance Band Tabata Work Out #2

Remember the format of a Tabata workout? It is simple:

• 4 minutes long (whole Tabata Session)
• 20 seconds of intense training
• 10 seconds of rest
• Total of 8 sessions or rounds

While a true Tabata workout is requires you to train at 170% of your VO2 Max during work-out intervals, this format can be applied to many cardiovascular and strength exercises. Therefore, although this workout is mainly a strength workout I am going to use the Tabata format and you will still be working on speed (with proper form, of course) to get your heart rate going while strengthening those muscles.

Here is a Tabata workout where you need some equipment: a resistance band. If you do not have a resistance band feel free to substitute weights. Take a one minute rest in between exercises.


Squat and One Handed Pull

Attach the resistance band to a stable surface. Step backward. Start with feet at least shoulder width apart and toes pointed forward and resistance band in left hand. Go down into a squat, not to exceed 90 degrees and with your knees behind your toes. Push up through your heels. As you stand up pull the resistance band with your left hand until your elbow is at ninety degree. Extend elbow as you squat back down. Repeat throughout the duration of the exercise. Repeat exercise with resistance band in right hand.

Squat Push Step

Attach resistance band to stable surface. Face away from resistance band, step away to add resistance, and grab band in each hand. Start with feet at least shoulder width apart and toes pointed ahead. Go down into a squat, not to exceed 90 degrees and with your knees behind your toes. Push up through your heels. As you stand up push the resistance band forward with both hands, until elbows are extended. Squat down again, bringing your elbows again to 90 degrees at your side. Repeat throughout the duration of the exercise.

Split Stance Bicep Curls 

Place resistance band under one foot, making sure it is securely neat the arch of the foot so as not to slip off. Step back with your other foot. Slightly bend both knees. Start with arms down to your side, each hand gripping the resistance band. Bend your elbow up, feeling the resistance of the band. Slowly lower. Repeat as many as you can throughout the duration of the exercise.

Split Stance Tricep Extensions

Attach resistance band to secure surface. Stand with one foot in front of the other, knees slightly bent. Put arms up over your head, elbows slightly bend. Extend elbows in front while bringing torso slightly forward. Continue bending and extending elbows throughout the duration of the exercise.

Resistance Band Tabata Workout

Remember the format of a Tabata workout? They are simple:

• 4 minutes long (whole Tabata Session)
• 20 seconds of intense training
• 10 seconds of rest
• Total of 8 sessions or rounds

While a true Tabata workout is requires you to train at 170% of your VO2 Max during work-out intervals, this format can be applied to many cardiovascular and strength exercises. Therefore, although this workout is mainly a strength workout I am going to use the Tabata format and you will still be working on speed (with proper form, of course) to get your heart rate going while strengthening those muscles.

Here is a Tabata workout where you need some equipment: a resistance band. If you do not have a resistance band feel free to substitute weights. Take a one minute rest in between exercises. 

Speed Push 

With the resistance band attached to a secure object behind you step away from the band to provide resistance for the exercise. Stand in a split stance, with one foot in front of the other, and your elbows at 90 degrees.. Bend slightly forward at the waist. Keep your back straight and abs engaged as you extend your elbows. Continue bending and extending your elbows as fast as you can throughout the duration of the exercise. 

Speed Pull

Attach the resistance band to a secure object. Step backward to provide resistance. Stand in a split stance with one foot in front of the other, with knees bent. Pull resistance band backwards until elbows are at ninety degrees. Continue to bring arms forward and backwards throughout the duration of the exercise.

Squat Row

Attach the resistance band to a secure object. Step back to provide resistance. Stand with feet shoulder width apart. Go into squat, not to exceed ninety degrees, keeping knees behind toes. Stand up, pushing up through your heels. Repeat squats throughout the duration of the exercise.

Bent Over Row

Place resistance band under your feet, toward the arch of your foot. Do not put under your toes, as you do not want the resistance band to slip out during the exercise. Bend over at the waist, keeping your back flat. Pull up, bending at your elbows, until your arm is at 90 degrees. Lower arms. Continue lifting up and lowering throughout the duration of the exercise.

Torso Twist Left and Right

Attach the resistance band to a secure object. Stand with feet shoulder width apart, knees slightly bent. Grab the resistance band with both hands. Rotate at the waist, while also pivoting your feet. Go back to the starting position. Continue rotating back and forth to one side through the duration of the exercise. Then, turn around and face the other direction to repeat on the other side.

Punch

Place resistance band around your back and grab resistance band further up to provide resistance. Stand with your feet shoulder width apart. As you push your right hand forward into a punch, bend your left knee. Repeat on other side. Continue throughout the duration of the exercise.